Jonathan Meek - 2014 Season Micro

climbhard00

Hey Coach Patrick;

We never got to formally connect on the phone when I joined, but nice to meet you. Here are my W1 OS test numbers:

OS W1 Tests:

Bike - 20' Test - FTP 201

Run - 5k Test - 22:41 (vDOT 42) *also a new PR at 5k, off to a good start*

Body's feeling good and nutrition is dialed in (90% paleo, but will never give up vino).

 

The only micro question I have at this time is around swimming. In one of your webinars, you mentioned it is 'okay' to swim in the OS (which I plan to Mondays & Fridays). I'm a member at the local masters club and have come a long ways in swimming in the past 6 months. *as info* when I started in July, I could barely swim across a 25yd pool. Now I'm consistently logging 2,000yds a workout. However, I've got some technique I can certainly improve on. The coach there is helping me, but do you have any recommendations on drills?

Thx coach

 

 

Coach Patrick

@Jonathan feel free to call me at your convenience: (617) 513-3830 Cell Phone (EST Time). We'll connect. Those numbers need to be in the EN Calculator part of the site (under "Training Plan) and in the Heads / Tails form here: http://bit.ly/1aidXuu

I suggest you look at the swim ebook...try to keep the intensity very reasonable over the winter..its more about frequency and form vs intervals that can crush you. Maybe drop down a lane or chill at the back of your current lane! The swim ebook has tons of drills you can consider, including videos if you open in Adobe Reader. http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Swimming+Master

Check that out and we can talk from there!

climbhard00

Hey Coach. Hope you had a great Thanksgiving!

Q: My Sunday 'long run's' are going great. I'm hitting the interval sets and extending to 80-90min and logging 10-11miles. Should I aim for this every Sunday if my body is feeling good? The 'runner' in me likes keeping a 10mile base, but want to keep the 'triathlete' hat on. Thus far, the volume hasn't been an issue, but wanted to get your thoughts on it?

I'd like to PR at the 1/2 Marathon distance coming out of the OS. Aiming for Sub 1:40.

Thank you sir!

climbhard00

.....also, I can't remember, but what is an 'ideal' recovery pace for running? (IE: today is 3x1 mile w/ (4'). Should I drop all the way back to Z1 or just to Z3? somewhere between Z2&3?

Coach Patrick

@Jonathan, yes, that type of long run is okay as long as you don't try to run faster every weekend.

the recovery pace is zone 1 - zone 2....remember, your ability to improve is directly related to how well you recover...running at z3 in an interval wokrout isn't they type of stress we want right now. Plenty of z3 time coming in your tri life soon enough!!!

climbhard00

Sounds good! I did the 3x1 yesterday and logged time at z3 at the end and ended up running 7.17 in 57min and was :05 off my 10k PR time! Wasn't even pushing! scratching the surface of potential and feeling strong and recovering.

Thx for the direction!

Coach Patrick

@jonathan...that's EPIC. Keep the focus on the recovery and being smart...it's not how fast you are today but how long you can keep making yourself faster that really matters!!! Please keep me posted!

climbhard00

Hey coach. Wanted to share here. Had my run test yesterday:

Week 1 Results: 22:41 - vDOT 42

Week 8 Results: 22:46 - vDOT 45 and a 0:55 improvement on the time!

my heart and lungs felt great during the run (which is usually a source of problems) so feel like my 'durability' is definitely improving. I just felt like my legs literally couldn't go any faster...! I'm assuming the Z5 work will help break through that? getting more leg speed?

Bike test saw an increase from 201 - 219 FTP (all trainer road).

CHEERS~ & MERRY CHRISTMAS!

climbhard00

*21:46

Coach Patrick

@Jonathan -- AWESOME!!! Those are great results! Your question is a common one -- know this -- the PLAN IS BUILT TO CREATE CONDITIONS FOR IMPROVEMENT. No modifications needed...those are for when the baseline no longer works (and it is clearly working in your case). Stay the course!!!

climbhard00

Happy New Year Coach! Quick question:

This morning I ran my first race of the year, a fun 5k. I went for it and finished 2nd in my AG (20-29) and hit a new PR of 21:04! (beat my most recent test a few weeks ago by 40+sec. My question is, should I update my zones and try to train off this new vDOT or remain at my current zones from my last test? As info, the mile splits today were: 6:19, 6:55, 7:02, :48. Went out hard then settled in.

THOUGHTS!?!

P.S.... either way, I'm on cloud 9 and am continuing to make gains I never thought possible in such a short amount of time because of EN and this training! thank you sir!!!

Coach Patrick

Jonathan, you keep these gains you are going to have to change that last name!!!

I say use the new vDOT, but start off the first week by halving the difference. Example old z4 was 7:00 and new z4 is 6:40....go with 6:50 this week with an eye towards being at 6:40 next week!

climbhard00

Quick Question: The 1/2 Marathon I want to end the OS with is on 2/8, not 2/2. What recommendations would you make because of the 1 week difference?

Thanks Coach!

Coach Patrick

I would complete the OS, but run 3 x 1 mile on Sunday...then load the Half Marathon plan to end on Race day and go go go!

climbhard00

Hey Coach. Hope all is well! Two questions:

1) This weekend is supposed to be a 'big Saturday' for week 8 of HIM. Hour swim, 3hr bike, 45min run. If weekend fam plans don't allow, should I still do all the work, but split up? (IE: Pool is open Saturday, but not Sunday. I can definitely swim Saturday, but not sure about the Bike and Run until Sunday. Is it that critical in week 8 to get that 'big' of a brick day in? I'm feeling my over all fitness is good.

2) with my BIG short distance gains in the outseason, I'm finding it harder to hit my long run at Z2 working to Z3. The shorter Z4 thresholds are not tough (easily hold a mile at Z4.5, but the mile over mile over mile at Z2 is proving to be tough. I can probably hold for 5 miles then need to taper back to Z2+20-30. Any thoughts/advice around this topic?

THANK YOU SIR!

Coach Patrick

@jonathan, the point of that big day is to boost your fitness but REALLY to have you test your nutrition and positional fitness. So we want as much as possible in "a" day. I think Swimming Sat to get that in works, as does the Sunday Bike/Run. Just focus on the food and see if you have any dips / bonks, etc.

There is almost always a trickle down delay for OS gains to sink into your fitness -- Adding Fast to your Far takes a bit of time. I wouldn't crush yourself…just run to the ability you can consistently hold for the longer run. If the dial says 7:20 but you know you can do 7:30s all day, I will take that! Over time that number should improve...

climbhard00

Hey Coach!~ Check out my recap and plea for advice going into my July race. thoughts?!?

http://members.endurancenation.us/Forums/tabid/57/aft/15481/Default.aspx

Coach Patrick

JM - I think he voted got some great feedback there from Al. When I think about your performance I'm not concerned that you struggled at the end of the run in the race. It's a crazy race, but it's also your first race of the year. Mental toughness quite often takes a kick or two in the pants to get going each year.

I would focus on your heart rate is a pacing tool, as outlined for you. That will be a critical difference.

Also it goes without saying that those challenging races require your A game in terms of nutrition. I strongly recommend you go into the nutrition section of the website and start doing the test required to get this nailed down.